5 Great Reasons to Eat Guacamole for Glowing Skin

Guacamole, a popular food used for dips, spreads, and sauces, is made from avocados, spices, tomatoes, and other vegetables to add zest and flavor. Avocados are the main ingredient used to make guacamole and are packed with healthy vitamins, minerals, and nutrients that are good for the skin.  Here are five reasons to enjoy guacamole on a regular basis:

1) Avocados are Rich in Vitamins A, E, and K

One half of an avocado contains 43 ug vitamin A, 1.3 mg vitamin E, and 14 ug vitamin K. Vitamin A helps skin cells properly divide, differentiate, and proliferate.^[1,2] Vitamin E is a potent antioxidant and has been shown to improve sun damage to skin,^[3] reduce the risk of skin cancer,^[4] and minimize signs of photoaging.^[5] 

2) Healthy Fatty Acids for Your Skin

One half of an avocado contains over 6.7 g of fatty acids; 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids.^[6] The fatty acid levels in avocados help promote a healthy blood lipid profile and improve the bioavailability of fat-soluble vitamins. The skin needs fat-soluble vitamins, such as vitamins A, D, E, and K to perform its many functions. 

3) Guacamole Is Packed with Fiber

Avocados and other vegetables used to make guacamole contribute a significant amount of dietary fiber, up to 13 g per avocado. Dietary fiber slows digestion and prevents a sharp rise in blood sugar and insulin. Fiber may help prevent acne from being triggered or worsened by insulin spikes.^[7]

4) Polyhydroxylated Fatty Alcohols

Avocado derived compounds known as polyhydroxylated fatty alcohols reduce inflammation and may reduce damage caused by ultraviolet (UV) light on skin cells.^[8]

5) Tomatoes Provide a Rich Source of Lycopene

Tomatoes are an important ingredient in guacamole and they are rich in lycopene. Lycopene gives fruits and vegetables a rich red color and is a potent antioxidant. It has been shown to prevent against UV-induced skin damage^[9] and may even reduce eczema-like symptoms.^[10]

1. Elias PM, Fritsch PO, Lampe M, et al. Retinoid effects on epidermal structure, differentiation, and permeability. Lab Invest.1981;44(6):531-540; PMID: 6939940.
2. Goodman DS. Vitamin A and retinoids in health and disease. N Engl J Med.1984;310(16):1023-1031; PMID: 6369133.
3. Lopez-Torres M, Thiele JJ, Shindo Y, et al. Topical application of alpha-tocopherol modulates the antioxidant network and diminishes ultraviolet-induced oxidative damage in murine skin. Br J Dermatol.1998;138(2):207-215; PMID: 9602862.
4. Burke KE, Clive J, Combs GF, Jr., et al. Effects of topical and oral vitamin E on pigmentation and skin cancer induced by ultraviolet irradiation in Skh:2 hairless mice. Nutr Cancer.2000;38(1):87-97; PMID: 11341050.
5. Bissett DL, Chatterjee R, Hannon DP. Photoprotective effect of superoxide-scavenging antioxidants against ultraviolet radiation-induced chronic skin damage in the hairless mouse. Photodermatol Photoimmunol Photomed.1990;7(2):56-62; PMID: 2169296.
6. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr.2013;53(7):738-750; PMID: 23638933.
7. Bowe WP, Joshi SS, Shalita AR. Diet and acne. J Am Acad Dermatol.2010;63(1):124-141; PMID: 20338665.
8. Rosenblat G, Meretski S, Segal J, et al. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res.2011;303(4):239-246; PMID: 20978772.
9. Grether-Beck S, Marini A, Jaenicke T, et al. Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: Results from a double-blinded, placebo-controlled, cross-over study. Br J Dermatol.2016;10.1111/bjd.15080PMID: 27662341.
10. Hiragun M, Hiragun T, Oseto I, et al. Oral administration of beta-carotene or lycopene prevents atopic dermatitis-like dermatitis in HR-1 mice. J Dermatol.2016;43(10):1188-1192; PMID: 26992660.